Your Weight-Loss Solution: Take Your Vitamins

YOUR DAILY DIET TIP

Some would argue that as long as you are getting adequate nourishment, supplements are not necessary. But research shows that overweight and obese people are at risk for deficiencies in a number of nutrients, including vitamin C, D and E, folate, alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, zeaxanthin, selenium and total carotenoids.

One possible explanation is that overweight people eat too much low-nutrient junk food, but it seems more likely that excess weight alters the absorption and metabolism of vitamins. Overweight people can become vitamin deficient even their diet is similar to those of normal-weight people. It’s even possible that the brain detects this relative deficiency and guides overweight people to eat more to make up for it.

Can a multivitamin help with weight loss? Overweight and obese people were less likely to take vitamins than normal-weight people, according to two studies published in The British Journal of Nutrition. Another finding: Taking a multivitamin is associated with a decrease in appetite and feeling more full after eating – and both are moves in the right direction. Other studies suggest that a multivitamin may also be associated with modest weight loss. One long-term study found that taking a multivitamin high in chromium was associated with a 3-pound weight loss, whereas people not taking any vitamins gained 10 pounds in the same time frame.

You do not need to look far to find an inexpensive general multivitamin. Brands like Centrum and One A Day have a good reputation for accurate labeling and freedom from impurities. A supplement should be taken in addition to a healthful diet, not instead of one. But just because a supplement could be beneficial doesn’t mean that you should take 10 of the tablets daily. There is a risk of over-supplementing, especially with vitamin A.

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